Sunflower Seed Soup
Sunflower seed soup? Yes! Variations of peanut soup are common throughout Africa, but this bright and savory sunflower butter soup puts a fun spin on the genre–and adds a little extra nutritional punch as well. Sunflower seed butter has a distinct nutritional edge in that it is high in alpha-linoleic acid, loaded with antioxidants, vitamin E, and selenium, and has cholesterol-lowering phytosterols.
2 tbsp vegetable oil
1 small white onion
1 clove garlic
1 tbsp ginger
1 large carrot
1 large sweet potato
1 11-ounce can crushed tomatoes
1 cup sunflower butter
4 to 6 cups vegetable broth (depending on desired consistency)
Salt and pepper, to taste
½ cup roasted sunflower seeds
½ bunch scallions, chopped
1 cup cilantro leaves
3 limes, cut into wedges
1. In a large stockpot, warm oil over medium heat.
2. Dice onion and mince garlic and ginger. Add to warm oil and cook for 5 minutes, or until onion is translucent.
3. Peel the carrot and sweet potato and cut both into fine dice.
4. Add carrot and sweet potato to pot.
5. Add the crushed tomatoes and sunflower butter; mix to combine.
6. Add broth and raise heat to high temperature. Bring to boil, and then reduce heat to low, cover and simmer for 20 minutes.
7. Add salt and pepper, to taste.
8. Ladle soup into bowls; serve with a sprinkle of sunflower seeds, scallions, cilantro leaves and a wedge of lime (to be juiced into bowl prior to eating).
Serves 6 to 8
Kiwi magazine is ideal for families interested in a healthy lifestyle. They cover the latest in natural and organic products, nutrition and wellness. You’ll find information on social and environmental issues that touch your family as well as parenting advice from leading experts. And, of course, there’s fun stuff like kids’ fashions, reviews on kids’ media, toys and games. We’ve even thrown in some information for pampering parents, too. Subscribe now and Kiwi will make a donation to World Vision.
By Cricket Azima, Kiwi